15 One-Pan Meals For A High-Protein Diet

For those looking to build muscle, lose weight, or simply feel more satiated after meals, a high-protein diet can be a game-changer. Protein is a vital macronutrient that plays a crucial role in repairing tissues, supporting immune function, and promoting a feeling of fullness, which can aid in weight management [1]. Combining the benefits of a high-protein diet with the convenience of one-pan cooking creates a powerful strategy for achieving your health and fitness goals without spending hours in the kitchen.

One-pan meals, whether cooked on a sheet pan or in a skillet, offer a simple and efficient way to prepare nutritious and delicious dinners. They minimize cleanup, reduce cooking time, and allow flavors to meld together, creating a more satisfying and flavorful dish [2]. This article provides 15 high-protein, one-pan recipes that are both easy to make and packed with the nutrients your body needs to thrive.

Here are 15 high-protein one-pan meals to fuel your body and delight your taste buds:

1. Sheet Pan Chicken Fajitas

A classic Tex-Mex dish made even easier. This recipe is packed with lean protein from chicken and colorful, nutrient-rich vegetables.

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts, sliced
• 3 bell peppers (assorted colors), sliced
• 1 large onion, sliced
• 2 tbsp olive oil
• 1 packet fajita seasoning
• Optional toppings: Greek yogurt, salsa, avocado

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the chicken, bell peppers, and onion with olive oil and fajita seasoning.
3. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp.
4. Serve with your favorite high-protein toppings.

2. One-Skillet Greek Salmon

This recipe is rich in omega-3 fatty acids and protein, making it a heart-healthy and satisfying meal.

Ingredients:

• 4 (6 oz) salmon fillets
• 1 lb asparagus, trimmed
• 1 pint cherry tomatoes
• 1/4 cup Kalamata olives, halved
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• Feta cheese, for topping (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the asparagus, cherry tomatoes, and olives with olive oil, garlic, oregano, salt, and pepper.
3. Roast for 10 minutes.
4. Place the salmon fillets on the sheet pan and season with salt and pepper.
5. Roast for another 10-12 minutes, or until the salmon is cooked through.
6. Top with feta cheese before serving, if desired.

3. Beef and Broccoli Stir-Fry

A high-protein take on a classic Asian dish, this stir-fry is quick, easy, and full of flavor.

Ingredients:

• 1 lb flank steak, thinly sliced
• 1 lb broccoli florets
• 1 tbsp sesame oil
• For the sauce:
• 1/4 cup soy sauce or tamari
• 2 tbsp honey or maple syrup
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated

Instructions:

1. In a large skillet or wok, heat the sesame oil over high heat.
2. Add the steak and cook until browned.
3. Add the broccoli and stir-fry for 3-4 minutes.
4. In a small bowl, whisk together the sauce ingredients.
5. Pour the sauce over the steak and broccoli and cook for another 1-2 minutes, until the sauce has thickened.

4. One-Pot Sausage and Veggie Pasta

A hearty and satisfying pasta dish that is packed with protein and vegetables.

Ingredients:

• 1 lb Italian sausage, casings removed
• 1 onion, chopped
• 2 bell peppers, chopped
• 3 cloves garlic, minced
• 1 (28 oz) can crushed tomatoes
• 4 cups chicken broth
• 12 oz high-protein pasta
• 1 tsp Italian seasoning
• Salt and pepper to taste
• Grated Parmesan cheese, for serving

Instructions:

1. In a large pot or Dutch oven, cook the sausage, onion, and bell peppers until the sausage is browned and the vegetables are softened.
2. Stir in the garlic and cook for another minute.
3. Add the crushed tomatoes, chicken broth, pasta, and Italian seasoning.
4. Bring to a boil, then reduce the heat to a simmer and cook for 10-12 minutes, or until the pasta is al dente.
5. Season with salt and pepper to taste and serve with Parmesan cheese.

5. Sheet Pan Lemon Herb Pork Chops

These juicy pork chops are packed with flavor and protein, and the sheet pan method makes for easy cleanup.

Ingredients:

• 4 bone-in pork chops
• 1 lb Brussels sprouts, halved
• 1 red onion, cut into wedges
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried rosemary
• 1 tsp dried thyme
• Salt and pepper to taste
• 1 lemon, sliced

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the Brussels sprouts and red onion with olive oil, garlic, rosemary, thyme, salt, and pepper.
3. Roast for 10 minutes.
4. Place the pork chops on the sheet pan and top with lemon slices.
5. Roast for another 15-20 minutes, or until the pork chops are cooked through.

… (The remaining 10 recipes will follow a similar format)

Conclusion

Incorporating high-protein, one-pan meals into your routine is a simple and effective way to support your health and fitness goals. These 15 recipes offer a variety of delicious and satisfying options that are easy to prepare and require minimal cleanup. By fueling your body with the protein it needs, you can build muscle, manage your weight, and feel your best, all while enjoying flavorful and convenient home-cooked meals.

References

[1] Healthline. “10 Science-Backed Reasons to Eat More Protein.” https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein
[2] Chefs Plate. “The Benefits of One Pot and One Pan Meals.” https://www.chefsplate.com/eat/cooking-tips/one-pan-meals
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6. One-Skillet Chicken and Zucchini

A light and healthy meal that is packed with protein and flavor. This skillet comes together in under 30 minutes.

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 medium zucchini, chopped
• 1 red onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• Salt and pepper to taste
• Grated Parmesan cheese, for serving (optional)

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the chicken and cook until browned.
3. Add the zucchini and onion and cook until tender-crisp.
4. Stir in the garlic and Italian seasoning and cook for another minute.
5. Season with salt and pepper to taste and serve with Parmesan cheese, if desired.

7. Sheet Pan Shrimp and Asparagus

This simple and elegant dish is perfect for a quick and healthy weeknight meal. Shrimp is a great source of lean protein.

Ingredients:

• 1.5 lbs large shrimp, peeled and deveined
• 1 lb asparagus, trimmed
• 1 lemon, thinly sliced
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Red pepper flakes to taste
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the asparagus with olive oil, garlic, salt, and pepper.
3. Roast for 10 minutes.
4. Add the shrimp and lemon slices to the pan and sprinkle with red pepper flakes.
5. Roast for another 5-7 minutes, or until the shrimp is pink and cooked through.

8. One-Pot Turkey Chili

A leaner version of the classic chili, this one-pot meal is packed with protein and fiber.

Ingredients:

• 1 lb ground turkey
• 1 onion, chopped
• 2 bell peppers, chopped
• 3 cloves garlic, minced
• 1 (28 oz) can crushed tomatoes
• 1 (15 oz) can kidney beans, rinsed and drained
• 1 (15 oz) can black beans, rinsed and drained
• 2 tbsp chili powder
• 1 tbsp cumin
• Salt and pepper to taste
• Optional toppings: Greek yogurt, shredded cheese, cilantro

Instructions:

1. In a large pot or Dutch oven, cook the ground turkey, onion, and bell peppers until the turkey is browned and the vegetables are softened.
2. Stir in the garlic and cook for another minute.
3. Add the crushed tomatoes, kidney beans, black beans, chili powder, and cumin.
4. Bring to a boil, then reduce the heat to a simmer and cook for at least 30 minutes to allow the flavors to meld.
5. Season with salt and pepper to taste and serve with your favorite toppings.

9. Sheet Pan Sausage and Peppers

A simple, flavorful, and high-protein meal that is perfect for a busy weeknight.

Ingredients:

• 1.5 lbs Italian chicken or turkey sausage
• 3 bell peppers (assorted colors), sliced
• 1 large onion, sliced
• 2 tbsp olive oil
• 1 tsp Italian seasoning
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the sausage, bell peppers, and onion with olive oil, Italian seasoning, salt, and pepper.
3. Roast for 25-30 minutes, or until the sausage is cooked through and the vegetables are tender and slightly caramelized.

10. One-Skillet Lemon Herb Tilapia and Green Beans

Tilapia is a great source of lean protein, and this one-skillet meal is a quick and healthy way to enjoy it.

Ingredients:

• 4 (6 oz) tilapia fillets
• 1 lb green beans, trimmed
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste
• 1 lemon, sliced

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the green beans and cook until tender-crisp.
3. Push the green beans to one side of the skillet and add the tilapia fillets to the other side.
4. Season the tilapia with garlic, oregano, salt, and pepper.
5. Cook the tilapia for 3-4 minutes per side, or until cooked through.
6. Top with lemon slices before serving.

11. Sheet Pan Steak and Veggies

A hearty and satisfying meal that is perfect for a weeknight dinner. Steak is a great source of high-quality protein.

Ingredients:

• 1.5 lbs flank steak, cut into strips
• 1 lb broccoli florets
• 1 red bell pepper, sliced
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tbsp soy sauce or tamari
• 1 tsp honey
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. In a large bowl, whisk together the olive oil, soy sauce, honey, and garlic.
3. Add the steak, broccoli, bell pepper, and onion to the bowl and toss to coat.
4. Spread the mixture on a large sheet pan.
5. Roast for 10-15 minutes, or until the steak is cooked to your desired doneness and the vegetables are tender.

12. One-Pot Chicken and Lentil Soup

Lentils are a fantastic source of plant-based protein and fiber. This soup is both nutritious and comforting.

Ingredients:

• 1 lb boneless, skinless chicken breasts, diced
• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups chicken broth
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium-high heat.
2. Add the chicken and cook until browned.
3. Add the onion, carrots, and celery and cook until softened.
4. Stir in the garlic and cook for another minute.
5. Add the lentils, chicken broth, and thyme.
6. Bring to a boil, then reduce the heat to a simmer and cook for 30-40 minutes, or until the lentils are tender.
7. Season with salt and pepper to taste before serving.

13. Sheet Pan Tofu and Veggies

A delicious and high-protein vegetarian option. Tofu is a complete protein and a great addition to a balanced diet.

Ingredients:

• 1 (14 oz) block extra-firm tofu, pressed and cubed
• 1 lb broccoli florets
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 2 tbsp soy sauce or tamari
• 1 tbsp sesame oil
• 1 tbsp maple syrup
• 1 tsp fresh ginger, grated

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together the soy sauce, sesame oil, maple syrup, and ginger.
3. Add the tofu and vegetables to the bowl and toss to coat.
4. Spread the mixture on a large sheet pan.
5. Roast for 25-30 minutes, or until the tofu is golden and the vegetables are tender.

14. One-Skillet Shrimp and Quinoa

Quinoa is a complete protein, and when paired with shrimp, it creates a powerhouse of a meal.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 lb large shrimp, peeled and deveined
• 1 pint cherry tomatoes, halved
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium heat.
2. Add the onion and cook until softened.
3. Stir in the garlic and cook for another minute.
4. Add the quinoa and vegetable broth and bring to a boil.
5. Reduce the heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked.
6. Stir in the shrimp and cherry tomatoes and cook for another 3-5 minutes, or until the shrimp is pink and cooked through.
7. Stir in the parsley and season with salt and pepper to taste.

15. Sheet Pan Breakfast Scramble

Start your day with a high-protein breakfast that will keep you full and energized until lunch.

Ingredients:

• 1 lb breakfast sausage
• 1 bell pepper, chopped
• 1 onion, chopped
• 1 lb baby potatoes, diced
• 2 tbsp olive oil
• Salt and pepper to taste
• 6 large eggs, whisked
• 1/2 cup shredded cheese

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large sheet pan, toss the sausage, bell pepper, onion, and potatoes with olive oil, salt, and pepper.
3. Roast for 20-25 minutes, or until the sausage is cooked through and the potatoes are tender.
4. Pour the whisked eggs over the sausage and vegetable mixture and sprinkle with cheese.
5. Return to the oven and bake for another 5-7 minutes, or until the eggs are set.